CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
5 minute AMRAP
50 jumping jacks
40 mountain climbers
30 Hip Bridges
20 Squats
10 Up Downs (No Push Up Burpees
REST 1 MINUTE
Tabata Plank –
20 seconds on/10 seconds off
8 Rounds
If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA
Goblet Squat (15-15-15-15-15)
15 Goblet or Air Squats w/ 1 sec pause in the bottom
One set every 90 seconds
Workout
Kerfluffle! (AMRAP – Reps)
5 Rounds:
3 Minute AMRAP
-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers
-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps
-Max Air Squats to 2:30
-Rest to 3 minutes
RX+ Jump Squats
Virtual But Real Abs 1.0 (No Measure)
Alternating Tabata
20 seconds on, 10 seconds off!
Bicycle Crunches
V Hold or Hollow Hold
